Ask any striking coach in the world, ”If you could take only one weapon into battle, what weapon would it be?” Without exception, they will say the jab. Regardless of the sport—boxing, Muay Thai, or MMA—the jab, when used correctly, is the most effective strike in combat sports.

In a typical boxing match or MMA fight, the jab is thrown far more than any other strike. Depending on the fighter, the jab is thrown a whooping 40-70% of the time. In the two 12-round fights between Canelo Alvarez and Gennady Golovkin, both guys used the jab as their primary weapon throughout the fights.

Triple G threw 183 jabs in the first fight and 200 jabs in the second, representing 69% and 76% of his total punches, respectively. Canelo, who didn’t throw quite as many as GGG, did use the jab 110 and 132 times, 54% and 60%.

Other fighters throw jabs at an even greater percentage. In 1986, a boxer by the name of Marvin Frazier threw only jabs the entire fight. Unfortunately for him, his opponent was a young and up-and-coming fighter by the name of Mike Tyson. Frazier had enough time to get off two jabs out of two total punches thrown before being knocked out.

Depending on who you ask, there are anywhere from a few types of jabs to maybe a dozen, including the traditional jab, power jab, flick jab, spear jab, up jab, pawing jab, and even a lazy jab (acceptable when used appropriately). Regardless of how many types of jabs you have in your arsenal or what you call them, the bottom line is that the jab is the most important strike you have.

The number of ways to use the jab is limitless. The jab can be used as an offensive weapon, by itself or as part of a punch-kick combination. Or it can be used for defense to deflect an attack as you retreat. The number of jabs you throw and the speed at which you throw them gives you infinite possibilities.

You can do a lot of different things with a jab. You can jab high to the head to cause damage or force a reaction, or jab low to the body to soften your opponent up or force him to lower his hand to expose his head. You can even jab at your opponent’s guard to slowly break it down over time.

The jab can also be used to keep your opponent off balance. You can fake the jab to see how your opponent reacts, and then use his reaction against him. For example, if you opponent favors slipping jabs to the outside. Guess what punch should be waiting for him after that fake jab? You got it! Throw your straight right where his head will be.

You can use the jab to attack while moving forward or you can use the jab to retreat as you move back. You can also circle to the right or left as you jab to create new angles on your opponent.

You can also play with the starting position of your lead or jabbing hand. Typically, your fist is at your chin, but in some cases, you can start with your fist extended a quarter of the way, half way, or even three-quarters of the way out. The further out your jab starts the quicker it reaches its intended target. But be careful -- the further away your fist is from your chin, the less power you'll be able to generate and the less protected your chin will be. (Remember, the chin is also known as the button. If someone presses it with their fist, good night!)

Over the years, I’ve had numerous boxing and kickboxing coaches. Each one taught the jab a little differently but all stressed the importance of the punch, saying there is no single punch more important than the jab.

How to properly throw the jab

Step 1. Start with the proper stance.

The proper stance will vary by fighter and sport. Fighters may even change their stance in the same fight. The basic stance is similar for the most part in most combat sports.

Start with your feet shoulder width or just beyond shoulder width apart. The angle of your stance will vary depending on the sport. For boxing, the stance tends to be more closed or staggered. For Muay Thai, the stance tends to be more open or square. Keep your shoulders loose and fist closed but relaxed. This will ensure that you reserve your energy and can react quickly when you need to.

Step 2. Step with your lead leg toward your target.

Stepping toward your target is a great way to generate power in the direction of the strike. Do you have to step forward every time you jab? Absolutely not! But for beginners, and even advanced students, it’s a great way to learn how to transfer your power into your fist. Plus, it’s teaching you timing and coordination. In a perfectly executed jab, your lead leg should land a split second before your punch lands. This ensures that your feet are grounded and your power is at the end of your punch; otherwise you have not maximized your power.

Step 3. Accelerate the jab straight from your chin, without telegraphing your intention, while keeping your fist vertical.

The jab should be fast, very fast, and without any signal that you are about to throw it. Like in poker, the fewer tells, the more likely you are to successfully connect. The fist will start in the vertical position as it begins its acceleration. Remember to keep your shoulders and fist loose in the initial phases of the punch. A closed, tight fist is far slower than a closed, loose one.

Step 4. As your punch approaches your target, begin to rotate your fist inward.

A good jab is more of a snap, not a push. Rotating your fist accomplishes two things. First, it helps to develop that snap in your punch (imagine a whip). Second, it ensures that your fist is in the right position at the end of the punch to hit the target with your two hard knuckles. As your fist rotates, you'll notice that your shoulder lifts slightly. This is a good thing. Keep your chin protected behind that shoulder.

Step 5. Squeeze your fist tightly just before impact.

You fist should start relaxed in order to react quickly. As you begin to rotate your fist, you should also begin to tighten your fist. Remember, all of this happens in a fraction of a second. Just before impact, the fist should be turned over, closed, and tight.

Step 6. Punch through the target.

Young fighters often punch at a target and not through it. Certainly, there are times you can strategically punch short or at the target, especially if you're trying to set something up. Ideally, you want to punch through a target to maximize your power. Punching through a target does not mean that you're trying to push your fist a foot past the target, throwing yourself off-balance; instead, imagine punching a couple of inches beyond the intended target.

Step 7. Retract your fist quickly back to your chin.

Your jab should come back to base as quickly as it was fired. Leaving your jab extended too long makes you vulnerable to counters. If you're doubling up on your jab, you don’t have to retract it back to your chin, but merely half way to ensure the second jab follows quickly behind the first. But remember, two jabs, two steps. Step with each jab. Three jabs, three steps.

Step 8. Enjoy your work, but not for too long.

A jab, perfectly executed and timed, can end a fight. But in most cases, the jab is used to gauge distance, break down and off-balance your opponent, and to set up your other strikes. If your jab doesn’t land, it is unlikely that any of your other strikes will land. Use it often, but use it in the right way.

Check out my video on how to practice the jab through a progression. The video assumes you have the proper stance, footwork, and know-how to throw a basic jab.

Now get to work!

Key Takeaways:

Maintain a closed but loose fist until a split second before impact. A loose fist will travel faster than a tight fist will.
Rotate your fist inwards as the punch accelerates.
Strike your target with the top knuckle and the top middle knuckle on your hand. These two knuckles are the strongest knuckles of your fist.
Keep your non-jabbing hand up and open to protect your face from counter attacks at all times.
Don’t jab at the target. Jab through the target.
Don’t overcommit the jab. If your head is sailing past your lead leg, you will be off balance.
Bring your punches home. Jab always starts at your chin and finishes at your chin.
Practice every day. Throw hundreds, even thousands, of jabs per day while you shadowbox. Practice the different types at different speeds and different levels. Don’t forget to incorporate fake jabs.